The long, warm days of summer are over. The clocks have been pushed back. Yippee! You get an extra hour of sleep….but wait. It’s starting to get dark outside, earlier, and earlier, and earlier. You begin to yawn and think it’s time to start heading to bed, then you look at the clock and realize it is only 6:30! Now what are you going to do? You realize you have four more hours before bedtime, but it’s too cold and too dark to do anything fun outside. Nothing “good” is on television. After several days, weeks, and months of these long periods without as much sunlight in our lives, many people start experiencing depression along with other less-than-desirable symptoms that they didn’t have prior to the onset of the fall and winter seasons. Some who experience this seasonal mood disorder on a yearly cycle, like clockwork year after year.
Seasonal Affective Disorder (SAD) is a type of depression that occurs at certain times of the year, most commonly in the fall and winter months when daylight hours are shorter. People with SAD experience mood changes and symptoms similar to depression, but the symptoms typically resolve or improve with the return of longer, sunnier days in spring or summer.
Seasonal Affective Disorder (SAD) affects about 5% of adults in the United States annually, according to the American Psychiatric Association. This equates to roughly 10 million people experiencing SAD each year. Additionally, it’s estimated that 10-20% of people may experience a milder form of seasonal mood changes, often called the “winter blues.”
Symptoms of SAD
SAD symptoms often include:
- Persistent feelings of sadness, hopelessness, or anxiety
- Low energy or fatigue
- Oversleeping and difficulty waking up
- Changes in appetite, especially craving carbohydrates, leading to weight gain
- Loss of interest in activities once enjoyed
- Difficulty concentrating and irritability
Causes and Risk Factors
The exact cause of Seasonal Affective Disorder (SAD) isn’t fully understood, but it is thought to be related to reduced sunlight exposure during the fall and winter months. Here are some key factors believed to contribute to SAD:
Disruption of Circadian Rhythm
Less sunlight in the winter months can disrupt the body’s internal clock, or circadian rhythm, which helps regulate sleep-wake cycles, mood, and hormone production. A disrupted circadian rhythm can lead to feelings of depression or lethargy in people with SAD.
Reduced Serotonin Levels
Sunlight helps regulate serotonin, a neurotransmitter that contributes to feelings of well-being and happiness. Reduced sunlight exposure may lead to a drop in serotonin levels, which can trigger symptoms of depression in some people.
Changes in Melatonin Production
Melatonin, a hormone that regulates sleep, is affected by light exposure. During shorter days, melatonin production can increase, leading to feelings of drowsiness, fatigue, and a desire to sleep more. This excess melatonin can throw off sleep patterns and contribute to low energy and depressive symptoms.
Vitamin D Deficiency
Sunlight exposure is also the main source of vitamin D for most people. In winter, people often have lower vitamin D levels, which can impact mood and energy levels. While not all people with vitamin D deficiency develop SAD, it may exacerbate symptoms in those who are already prone to the disorder.
Genetic and Biological Factors
Some people may have a genetic predisposition to SAD, especially if they have a family history of depression or other mood disorders. Additionally, women and young adults are more likely to experience SAD, though the reasons for this aren’t fully understood.
These factors collectively contribute to the development of SAD, though each person may experience different underlying causes or contributing factors.
Ways to Cope
Coping with Seasonal Affective Disorder (SAD) can be challenging, but there are effective strategies that can help manage symptoms. Here are some commonly recommended approaches:
Light Therapy
Light therapy, or phototherapy, involves sitting near a special light box that mimics natural sunlight. It’s usually recommended to use it for 20-30 minutes each morning, ideally within an hour of waking. The bright light can help regulate your body’s circadian rhythm, boost serotonin levels, and improve mood.
Spend Time Outdoors
Even in winter, exposure to natural sunlight can be beneficial. Aim to get outside during the brightest time of day, especially on sunny days, to maximize light exposure and potentially boost vitamin D levels.Taking a walk, spending time near windows, or exercising outdoors can help, even on cloudy days.
Regular Exercise
Physical activity, especially aerobic exercise, can release endorphins and help counteract depressive symptoms. Exercise can increase energy levels, improve sleep quality, and enhance mood. Outdoor exercise provides the added benefit of sunlight exposure.
Establish a Routine
A consistent daily routine can help stabilize mood, regulate sleep patterns, and give structure to the day. This can be particularly helpful during the winter when people may feel less motivated. Regular sleep and wake times, scheduled activities, and self-care practices can add a sense of stability.
Healthy Diet
Eating a balanced diet can support energy levels and stabilize blood sugar, helping to manage cravings and avoid energy slumps. Complex carbohydrates, lean proteins, fruits, and vegetables provide lasting energy and nutrients. Avoiding excessive sugar and caffeine can also prevent mood swings.
Social Support and Connection
Social interaction can improve mood, reduce feelings of isolation, and provide emotional support. Spending time with family and friends, joining social or support groups, or participating in online communities can all offer connection and support.
Cognitive Behavioral Therapy (CBT)
CBT is a type of talk therapy that focuses on identifying and changing negative thought patterns and behaviors. A specific version called CBT-SAD is designed for seasonal affective disorder. CBT-SAD helps individuals develop skills to manage winter-specific challenges and offers tools to cope with feelings of depression.
Consider Vitamin D Supplements
Low vitamin D levels are common in the winter due to limited sun exposure. Supplementing vitamin D, especially under the guidance of a healthcare provider, may help support mood and overall health.
Medication (if needed)
Some people benefit from antidepressant medications, especially selective serotonin reuptake inhibitors (SSRIs), which help balance serotonin levels. Medication can alleviate severe symptoms of depression and help individuals cope more effectively during the darker months. A healthcare provider can help determine if this is appropriate.
To Wrap It Up
There is nothing shameful about feeling blah and down during those long, dark, cold winter months. There are several ways to cope and help you get through until the longer, sunnier days of spring arrive to help put a skip in your step and a brighter outlook on things. If you are concerned that you are experiencing depression or are showing signs of seasonal mood disorder, please call your mental health care professional.